2015-05-06

WEDNESDAY WORKOUT

Dont forget that even if you missed the squat progression last week that you can still jump in at any time and still not be considered "behind" because of how this program is designed...

STRENGTH:
Remember we are using 90% of your best Back Squat 1RM for ALL weight calculations on this one...

Warm Ups:
50% of your "New 1RM" for 5 reps
60% of your "New 1RM for 5 reps

Work Sets using a 2:30-3:00 clock for EACH SET:
70% of your "New 1RM" for 3 reps
80% of your "New 1RM" for 3 reps
90% of your "New 1RM" for MAX REPS
(Aiming for 8 reps or more)

WORKOUT:
500m Row
30' Burpee Long Jump (From Rower to opposite Wall)
20 PUSH Balls (1/4 Squat & Throw)(20-25#/30-40#)
30' Burpee Long Jump (From wall back to Rower)
... Move rower up 10' towards the wall...
300m Row
20' Burpee Long Jump (Rower to Wall)
15 PUSH Balls (20-25#/30-40#)
20' Burpee Long Jump (Wall Back to Rower)
... Move Rower up 10 more feet towards the wall...
200m Row
10' Burpee Long Jump (Rower to Wall)
10 PUSH Balls (20-25#/30-40#)
10' Burpee Long Jump (Wall back to Rower)
(10 minute cutoff)

The PUSH Ball is still to 9' and 10', but you aren't required to squat all the way down for this one...

Have some fun with this one!

POST YOUR LAST SQUAT WEIGHT AND HOW MANY REPS YOUR PERFORMED ALONG WITH YOUR TOTAL TIME FOR THE WORKOUT TO COMMENTS

7 comments:

Emilie Goldsberry said...

173# x 5
6 Push balls in the final rd

CrossFit Hydro said...

Experimenting with a little heavier ft sq weights and limiting depth to right before my shift..
175 for sets of 5...

Bench and DB Rows
- 5 on bench (175,185,185)
- 10 on rows (53s)

Class workout with 40 lb ball
- 7:47

JVB

Susannah Dunn said...

170*8

8 push balls in final

Jordan said...

275# x10

8:42 (40#)

Crystal Stidham said...

155x12
196m of 200m row (20# ball)

John Dunn said...

275# x 10
9:30 @ 35#

John Dunn said...

275# x 10
9:30 @ 35#